Tag Archives: dietiitan uk

Top tips to Lose Weight.

Looking to shed a few pounds post Christmas and start off the New Year in a healthy, happy way? Then read on for some top tips from an experienced dietitian and fitness instructor. Trust me, I’ve seen it all when it comes to food diaries…. the good news is, you really can make a difference to your long term health, your self confidence and your weight by making a few long term changes to your eating and exercise.

  • AVOID those FAD diets. A diet is something that isn’t there to stay. You want weight loss that stays off – Yes? Then don’t diet. Dieting usually leans to the yo-yo weight affect that affects your metabolism in a negative way and though it may give a short term, feel good weight loss, a few weeks later you’ll end up heavier than you were before. INSTEAD go for a combination of healthy eating and activity that is there to stay. Long term change is the key
Dietitian UK: Fad Diets Don't Work
  • SUPERSIZE those fruit and veggie portions. Aim for 1/2 your plate to be full of fruit and veg. Have some at every meal and at snacks too. These are the true superfoods, packed full of antioxidants which fight disease, can lower cholesterol and combat ageing plus fibre to keep you regular and all the vitamins and minerals of the rainbow plus being low in fat – what more could you want.
  • TREATASTIC – plan in those treats. Yes you heard me. You can have treats whilst losing weight, they just need planning in. I always make people plan in 1 treat a week. This could be a coffee and cake out, a chocolate bar, a special meal…..of course some sense is needed in all of this but depriving yourself of your treat foods can lead to you falling off the wagon and overeating them.
  • DOWNSIZE PLATES. Think about the size of your plates. Psychologically a full plate =  a full tummy. So try using a slightly smaller plate. It really can make a difference.
  • TRY, TRY and TRY AGAIN. If at first you don’t succeed, try again. Relapse is a natural part of losing weight, so don’t panic if you have a wobble. The most important thing is to get back on track as soon as possible. Don’t berate yourself and get upset over it, just get back onto track and carry on. These things happen, its alright! 😳
  • CARB – IT  – DOWN. Carbohydrate foods are good for you, really they are, but too much will lead to too much, if you know what I mean. Include small portions of bread, rice, pasta, cous cous, cereal, potatoes, chappati etc… at each meal. Go for wholegrain versions where possible and avoid adding butter/cream to them.
  • HYDRATE, HYDRATE, HYDRATE. Being hydrated can help you with weight loss. Read that one again 😉 It’s a real incentive to drink more water. Aim drink plenty of water, juice, no added sugar squash, decaff drinks and milk.
Water carafe
Water carafe
  • GOALS on FRIDGE. Keep focused and keep things in clear sight. Think about your goals. Why do you want to lose weight? What will the short term and long term benefits be? Think about the positives and negatives (hopefully the positives will outweigh the negatives!). Write them out and use them to keep you going.
SMART Goals
SMART Goals
  • STAY ACTIVE – activity is a necessity. Plan something in everyday but make sure it is enjoyable and accessible. Find exercise you like doing and you are more likely to stick to it, think about where it is, what is it, who it is with and how it fits into your routine? Will it be easier before work, after work or in a lunchbreak? Family bike rides, dance lessons, workouts at home and gardening all count.
Running Feet
Running Feet
  • REWARDS – plan in a non related food reward to keep you motivated. For example when you lose half a stone have a massage.

 

Aubergine Bake for an Aubergine Addict.

It’s no secret that I LOVE a good bargain, last week I picked up Aubergines for 10p, yes you read that right. I’d been saving them and ruminating in my mind about what I should do with them and then got inspired by a chef friend. So here is my aubergine bake.

Ingredients (serves 4):

2 aubergines

1.5 tins chopped tomatoes

3 cloves garlic

1 onion

1 stock cube

1 tbsp tomato puree

1 tsp sugar

Dried mixed herbs

Mozerella

 

Recipe:

  • Slice aubergines lengthways into long slices. Drizzle with a little oil and then cook on a griddle pan or under the grill for a few minutes on each side.
Dietitian UK:  Griddled Aubergines
Dietitian UK: Griddled Aubergines
  • Whilst the aubergines cook, put the tins of chopped tomatoes into a pan with garlic, chopped onion, dried mixed herbs,  stock cube (gluten free if required),  tomato puree, sugar and plenty of black pepper.
  • Bring to the boil and simmer the sauce for 15 minutes so it reduces and thickens.
  • Spread a layer of aubergine in an ovenprood dish, top with the sauce and then repeat the layers – a bit like a lasagne.
  • Finally top with mozzerella.
  • Bake for 30 minutes at Gas Mark 5.
Dietitian UK: Aubergine Bake
Dietitian UK: Aubergine Bake
  • Serve with pasta and a green salad. YUM.
What’s your favourite Aubergine recipe? Please let me know, I’m an aubergine addict!